Here’s to holiday health

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Stop and take a deep breath to ease holiday stress.

Stop and take a deep breath to ease holiday stress. (Getty Images/iStockphoto)

Beth Wood

The holiday season is a time for treasured rituals, family reunions, gift-giving and get-togethers of all kinds. Regardless of religion, few Americans can ignore the holidays, and many want to revel in them. But the joyful season can also create stress.

There are ways to alleviate pressure and help smooth any rough edges that shopping, busy schedules, crafting, cooking, personal dynamics and over-the-top expectations can create.

“During the holidays, we put others first and often forget about ourselves,” said Erica Moe, head of the fitness department at the Toby Wells YMCA in Kearny Mesa. “You need to focus on yourself. Give health to yourself and other people benefit as well.

“Holidays are about making connections with people. If you love to walk or run, do it with your next-door neighbor or a visiting relative. If you’re reconnecting with people, find something physical to do together. It can be recreational or heat-pumping and sweaty. Both are part of a healthy lifestyle.”

Maintaining your exercise routine is important, whether it’s 20-minute walks every other day or two hours at the gym six days a week. Here are other suggestions for de-stressing and staying sane during the holidays.

Tips to keep healthy during the holidays (body)

Wash your hands often

Hand-washing with soap and clean water is one of the best ways to keep germs away. The Centers for Disease Control says rub those soapy hands together for at least 20 seconds.

Keep medical appointments.

Whether it’s for you, your kids or elderly parents, make sure vaccinations and checkups are up-to-date.

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When you are busy, don't forget to stay hydrated.

When you are busy, don't forget to stay hydrated. (Getty Images)

Stay hydrated.

Hot chocolate, eggnog, apple cider and alcoholic beverages are plentiful during the season, but don’t skimp on water. Your joints, skin, kidneys and other organs rely on it.

Prepare food carefully.

Wash your hands often, wash counters and cutting boards frequently and separate poultry, meat and eggs from other foods. If you serve buffet-style, encourage guests to use plates only once and discourage them from double-dipping.

Completely avoid sweets, rich sauces and salty snacks.

Yeah, right! Let’s be realistic. It’s the holidays! Give in to a few temptations, rather than swear off everything. If the not-so-healthy food on the table isn’t your favorite, opt for fruit and vegetables instead. Then you can dig guilt-free into that chocolate-cream pie.

Tips to keep healthy during the holidays (mind)

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Find ways to stay active during the holiday weeks.

Find ways to stay active during the holiday weeks. (Getty Images)

Stay active.

“You don’t have to dedicate hours to exercise,” said the YMCA’s Erica Moe. “Short bursts of energy add up. When you are shopping, take a few extra steps. If you’re waiting for something to cook, do a few stretches.”

Make and keep to a budget.

Figure out how much you can spend on gifts and food before you shop. Keep track of what you’re purchasing. If finances are a worry, suggest a gift exchange or create your own presents.

Have flexible expectations.

It’s good to avoid specific expectations, whether positive or negative. Visualize several scenarios when anticipating something you think will be notable.

Deal with challenges.

Facing illness — whether chronic or acute — can be even more difficult this time of year. The Fred Hutchinson Cancer Research Center suggests bowing out of gatherings you aren’t sure you’ll enjoy, using Facebook instead of snail-mail for holiday greetings, and making time for your “precious people.”

Facing dicey personal dynamics can be anxiety-producing. Talk to close friends or a professional ahead of time to help figure out how to approach a difficult person or complicated relationship.

Stay clean and sober.

Again, seek out your peeps. Being around friends and family who are drug-and-alcohol-free helps you stay that way, even in tempting social situations. Check out the myriad resources online for avoiding relapse during the holidays.

Stay cheerful when alone.

If you don’t have loved ones close by or in your life at the moment, counter isolation by volunteering or by attending community, religious or other events that interest you.

Connect with others.

Use social media and video chatting to stay connected to long-distance friends and relatives. But, at the same time, slow down your use of devices.

“The holidays are about experiencing time with others,” Moe said. “Cell phones and other devices can get in the way of meaningful moments. Make eye contact and make sure people know you’re listening to them. Truly engaging with someone can be a life-changer.”

Get in touch with your breath.

Moe, a certified exercise physiologist, suggests making deep breathing a part of your routine, especially during the holidays.

“Breathing is a huge help,” she said. “Sometimes we don’t realize we need that. Instead of thinking what needs to be done next, try deep breathing and take a moment to re-center.”

“Put your lower hand on your belly and the other on your chest. It takes both hands to focus on breathing. Feel your belly as it fills up with oxygen. It’s cleansing and it re-centers you.”

Moe also recommends using this acronym when stressed or frustrated: S-T-O-P:

Stop, pause. No matter what you are doing.

Take a breath. Feel the breath enter and exit your body, bringing you back to the present moment.

Observe. Acknowledge what is going on, good or bad, internally or externally.

Proceed. Continue on with what you are doing with the present moment in mind.